Shortcut: BMI - Macronutrients - Match Day - Creatine - Omega 3 - Vitamin D - Beetroot - Caffeine - Proteins

Nutrition for Athletes and Its Role in Player Development.

Nutrition is one of the fundamental pillars of sports performance and the overall development of any player. It is not just about eating to stay in shape, but about fueling the body strategically to maximize energy, strength, recovery, and muscle growth, as well as to prevent injuries and optimize concentration and performance during training sessions and competitions.

• 1. Source of Energy.

The main fuel for athletes is complex carbohydrates, which provide sustained energy for intense training sessions and matches. Adequate carbohydrate intake before physical activity helps maintain an optimal level of performance throughout the session, preventing early fatigue and improving endurance.

• 2. Muscle Building and Recovery.

Proteins are essential for the repair and growth of muscles after physical effort. A proper intake of high-quality protein (lean meats, eggs, dairy, legumes, or protein powders) allows players to increase muscle mass and recover more quickly between training sessions or matches, reducing the risk of injuries.

• 3. Hydration and Electrolyte Balance.

Water and electrolytes are vital to maintaining performance during sports. Dehydration can reduce strength, speed, and the ability to concentrate. Therefore, adequate intake of fluids and mineral salts before, during, and after exercise is crucial for the player’s well-being.

• 4. Injury Prevention and Overall Well-being.

A balanced diet provides vitamins and minerals that strengthen bones, joints, and the immune system—essential elements for preventing injuries and illnesses. By maintaining proper nutrient balance, players can withstand more intense and prolonged training loads.

• 5. Impact on Concentration and Strategy.

Nutrition also influences cognitive function. Nutrients such as omega-3 fatty acids, antioxidants, and micronutrients help maintain concentration, quick decision-making, and coordination during the game—key elements for success in sports like basketball.

• 6. Personalization and Goals.

Each player has different nutritional requirements depending on their age, position, playing style, and goals (gaining muscle, losing fat, improving endurance). A personalized nutrition plan allows players to maximize their physical and technical development, enhancing performance in both the short and long term.

It is a dynamic and high-intensity sport that requires constant movements such as jumping, turning, and sudden stops. These actions, although essential to the game, also increase the risk of suffering various injuries. Among the most common are:

The BMI (Body Mass Index) is a simple yet very important tool for understanding a person's overall health in relation to their weight and height. Knowing what BMI is and what it is used for helps raise awareness about our habits and prevent health problems.

Its formula consists of dividing a person's weight in kilograms by the square of their height in meters:

Calculate your BMI here:

Interpretation of the results:

Underweight (BMI < 18.5)

People with a BMI below 18.5 may have nutritional deficiencies, low muscle mass, or issues with nutrient absorption. Maintaining a healthy weight is essential for the immune system, daily energy, and disease prevention. It is recommended to evaluate the diet and, if necessary, consult a healthcare professional to design an appropriate plan for muscle mass gain or balanced nutrition.

(The goal is not merely to gain weight, but to build muscle mass and healthy energy, ensuring that the body functions optimally and athletic performance improves.)

Normal or healthy weight (BMI 18.5 – 24.9)

This range indicates a healthy balance between weight and height, which is generally associated with a lower risk of cardiovascular diseases, type 2 diabetes, and metabolic problems. Even if the BMI falls within this range, it is important to complement the assessment with body fat percentage, eating habits, and level of physical activity.

Overweight (BMI 25–29.9)

A BMI in this range may indicate excessive body fat accumulation, which increases the risk of chronic diseases such as hypertension, heart problems, and diabetes. It is recommended to combine a balanced diet with regular physical activity to safely reduce weight and maintain or increase muscle mass.

(A BMI between 25 and 29.9 is not alarming, but it indicates the need to adjust eating habits and increase physical activity. With sustainable changes and professional guidance, it is possible to reach a healthy range and improve body composition while maintaining daily energy and performance.)

Obesity (BMI ≥ 30)

Obesity poses a high health risk and is associated with multiple medical complications, including cardiovascular diseases, type 2 diabetes, sleep apnea, and certain forms of cancer. In such cases, it is essential to have professional supervision to implement a comprehensive plan that combines nutrition, exercise, and, if necessary, medical treatment.

(A BMI ≥ 30 is more than just a number: it’s a warning to take care of your health. The combination of a balanced diet, physical activity, adequate rest, and professional guidance is the most effective way to reduce risks and improve quality of life.)

Important considerations:

BMI does not distinguish between muscle mass and body fat. For example, an athlete with high muscle mass may have an elevated BMI without having excess fat.

To obtain a more comprehensive assessment, it is recommended to complement BMI with measurements of body fat percentage, waist circumference, eating habits, physical activity levels, and regular medical evaluations.

BMI is a guidance tool, not a definitive diagnosis; its main value lies in identifying potential risks and motivating healthy lifestyle changes.

What are macronutrients?

Macronutrients are the nutrients that the body needs in large amounts to function properly and obtain energy.

They are the foundation of nutrition and are divided into three main types:

• Carbohydrates
• Proteins
• Fats

What are macronutrients used for?

Carbohydrates (quick energy) are the body’s main source of energy.

Functions:

• Provide immediate energy
• Fuel the brain
• Improve physical performance
• Aid in muscle recovery

Examples of foods:
(per 100 g)

• Cooked rice – 28 g
• Cooked oats – 12 g
• Whole wheat bread – 41/45 g
• Pasta – 25/30 g
• Fruits – 12/23 g
• Potatoes – 20/35 g
• Cooked legumes – 18/22 g

Proteins (building and repair) are essential for forming and repairing tissues.

Functions:

• Muscle building
• Tissue repair
• Production of enzymes and hormones
• Immune system support

Examples of foods:
(per 100g)

• Lean meat – 26/27 g
• Chicken breast – 31 g
• Fish (salmon) – 20/22 g
• Eggs – 13 g

Dairy:

• Milk – 3.3 g
• Aged cheese – 25 g
• Natural yogurt – 5/10 g
• Legumes – 8/9 g
• Tofu – 8 g

Fats (energy and hormonal regulation) are a concentrated source of energy and perform vital functions.

Functions:

• Energy storage
• Hormone production
• Vitamin absorption (A, D, E, and K)
• Organ protection

Examples of foods:
(per 100 g)

• Olive oil – 100 g
• Avocado – 15 g
• Nuts – 50/65 g
• Seeds – 45/55 g
• Fatty fish – 10/15 g

Remember that, although we can calculate your recommended macronutrients, no online tool can replace a personalized consultation with a professional nutritionist or dietitian.
If you are planning to lose or gain a significant amount of weight, make sure to schedule an appointment with an expert before attempting any drastic changes to your eating habits!

Calculation according to the Mifflin–St Jeor formula.
What is the Mifflin–St Jeor equation?

It is a predictive equation for resting energy expenditure in healthy individuals whose BMI ranges from normal to obese. A multiple regression analysis is performed to determine the relationship between basal metabolic rate (BMR) and weight, height, and age, in both men and women.

Player nutrition on match day

Nutrition on game day is essential to maximize performance, maintain energy, and support concentration and endurance. It’s important to plan meals based on how much time remains before kickoff, to avoid digestive discomfort and ensure the body is properly fueled.

4 hours before the game
At this stage, a complete meal is recommended, rich in complex carbohydrates and lean proteins, with some healthy fats. This ensures sustained energy during the match and allows digestion to begin without discomfort.

Examples of foods:

Brown rice, pasta, or quinoa
Chicken breast, turkey, or fish
Steamed vegetables or a light salad
Fruits such as apple, pear, or banana
Plenty of water to stay hydrated

2 hours before the game
At this point, a snack or light meal is recommended, combining fast-digesting carbohydrates with a small portion of protein. Avoid heavy meals that may cause discomfort.

Examples of foods:
Fruit smoothie with protein powder
Plain yogurt with oats and fruit
Scrambled eggs with whole-grain toast
Banana or apple
Water or an isotonic drink

1 hour before the game
At this stage, only very light, fast-absorbing snacks should be consumed to maintain energy without affecting digestion. Hydration is key.

Examples of foods:
Energy gel or honey
Small fruit (banana, mandarin)
Isotonic drink or water

During the game
During play, the goal is to maintain fluid and electrolyte levels while avoiding heavy solid foods. This helps prevent fatigue and maintain concentration.

Recommendations:
Water in small sips
Isotonic drinks to replenish electrolytes
Energy gels in long or intense matches
Avoid heavy solid foods

Foods You Should Avoid Before Playing

Spicy food:
Foods like hot sauces, chili peppers, or heavily seasoned meals can cause burning, acid reflux, or stomach discomfort during the game. This can distract you and make you feel uncomfortable while running and jumping.

Fatty food:
Burgers, fries, pizza, or fast food contain a lot of fat, which slows down digestion. This can make you feel heavy, tired, and may reduce your energy when you need it most on the field.

Heavy desserts:
Cakes, donuts, ice cream, or desserts high in cream and sugar quickly raise blood sugar levels, but then cause a drop in energy. This can leave you feeling tired or weak halfway through the game.

High-fiber food:
Foods like beans, lentils, broccoli, or large amounts of whole grains can cause gas, bloating, or the urge to go to the bathroom. Although they are healthy, they are not ideal right before intense physical activity.

Trying new foods:
Trying new foods before a game is not recommended because you don’t know how your body will react. They could cause stomach discomfort, nausea, or lack of energy during the match.

Creatine Monohydrate:

It is mainly used to improve strength, power, and performance.

What is creatine used for in athletes?

1. Increases strength and power
• Allows lifting more weight or performing more repetitions.
• Ideal for bodybuilding, CrossFit, sprinting, soccer, rugby, etc.

2. Improves performance in short, intense efforts
• Helps in explosive activities (jumps, sprints, changes of pace).
• Works by quickly replenishing the energy system (ATP).

3. Supports muscle mass gain
• Increases muscle volume (more intracellular water + greater training stimulus).
• Makes it easier to train with higher intensity → more hypertrophy.

4. Delays fatigue
• Allows maintaining performance in repeated sets.
• Very useful in workouts with short rest periods.

5. Aids recovery
• May reduce post-exercise muscle damage.
• Improves energy replenishment between sessions.

6. Cognitive benefits (extra)
• May enhance focus and mental function, especially under fatigue or stress.

Why monohydrate?
• It’s the most effective, safe, and affordable form.
• Other versions have not been proven to be better.

How to take it?
• Standard dose: 3–5 g per day.
• Every day, whether you train or not.
• Ideal timing: after training or with a meal (not critical).

Does it have side effects?
• It may increase body weight by 1–2 kg (muscle water, not fat).
• Drink enough water.
• Safe for healthy individuals.

Vitamin D

What is vitamin D for in athletes?

1. Improves strength and muscle function
• Directly involved in muscle contraction.
• Low levels are associated with reduced strength and increased fatigue.

2. Protects bones
• Helps absorb calcium and phosphorus.
• Reduces the risk of fractures and stress injuries.

3. Reduces the risk of injuries
• Vitamin D deficiency = more muscle and bone injuries.
• Very important in impact sports (running, football/soccer, basketball).

4. Enhances recovery
• Helps reduce inflammation.
• Promotes better adaptation to training.

5. Strengthens the immune system
• Fewer colds and infections, especially during intense periods.
• Key when training a lot or competing frequently.

6. May influence performance
• Some studies link adequate levels to better power and endurance.
• It’s not “doping,” but a deficiency can limit performance.

Beetroot Juice

What is beetroot juice good for in athletes?

1. Improves endurance
• Nitrates are converted into nitric oxide, which enhances blood flow.
• Vascular dilation
• More oxygen reaches the muscles → you can perform for longer.

2. Increases muscle efficiency
• The body uses oxygen more efficiently.
• Ideal for prolonged efforts at moderate to high intensity.

3. Delays fatigue
• Reduces the feeling of tiredness.
• Helps maintain pace during long training sessions or competitions.

4. May enhance performance
• Improvements in time and power have been observed, especially in non-elite athletes.
• In highly trained athletes, the effect exists but is usually smaller.

5. Supports cardiovascular health
• Helps slightly lower blood pressure.
• Improves overall circulation.

Caffeine

What does it do in an athlete's body?

1. Stimulates the central nervous system
• Makes you feel more alert and less fatigued.
• Improves concentration, reflexes, and decision-making.

2. Increases energy release
• Promotes the use of fat as fuel.
• Helps spare muscle glycogen during prolonged efforts.

3. Enhances muscle contraction
• Increases strength and power in short-duration or explosive sports.

4. Delays fatigue
• Allows you to train or compete longer before feeling exhausted.

How to use it
Effective dose: 3–6 mg per kg of body weight (example: 70 kg → 210–420 mg).
Timing: 30–60 minutes before training or competition.
Forms: coffee, tea, capsules, energy gels.